1, calcium-containing food-broccoli (cooked)

Calcium content: each half cup contains 90mg of calcium.

This cancer-fighting food can also provide raw materials for bone construction. Every half cup of broccoli can supplement 10% of the daily calcium requirement.

2, calcium-containing food-soybeans (cooked)

Calcium content: each half cup contains 100mg of calcium.

Soybeans can increase protein and omega -3 fatty acids in your diet (it helps brain function, reduces inflammation and prevents cardiovascular diseases).

3. Calcium-containing food-spinach (cooked)

Calcium content: each half cup contains 120mg of calcium.

Each serving of spinach can supplement 12% of daily calcium. This green leafy vegetable is also one of the best sources of iron to help build muscles, and it is also rich in vitamins A and K, folic acid, potassium and zinc.

4, calcium-containing food-figs (dry, uncooked)

Calcium content: each half cup contains 150mg of calcium.

In addition to supplementing 15% of the recommended daily calcium requirement, each fig can also provide more than 7g of fiber.

Extended data:

Misunderstanding of calcium supplementation:

1, think vegetables don't supplement calcium.

Vegetables not only contain a lot of potassium and magnesium, but also help to maintain the acid-base balance and reduce the loss of calcium. Green leafy vegetables are mostly medium sources of calcium, such as small rapeseed, Chinese cabbage, kale, celery, etc., which can not be ignored. Recent studies have confirmed that vitamin K in green leafy vegetables is the formation factor of osteocalcin, which is necessary for calcium deposition into bones.

2. It is believed that bone soup can supplement calcium.

Calcium in bones will never dissolve easily. Experiments have proved that after cooking in the pressure cooker for two hours, the fat in the bone marrow has surfaced, but the calcium in the soup is still very small.

References:

People's Network-Golden Period of Calcium Supplement in Autumn: Eat more calcium-containing foods.

People's Network-How to avoid the five misunderstandings of calcium supplement effectively